1 00:00:00,760 --> 00:00:05,000 Speaker 1: Welcome to Fitness Disrupted, a production of My Heart Radio. 2 00:00:09,560 --> 00:00:15,080 Speaker 1: I am Tom Holland, and this is Fitness Disrupted. Practice 3 00:00:15,200 --> 00:00:21,279 Speaker 1: doesn't make perfect perfect, practice makes perfect? And what is 4 00:00:21,320 --> 00:00:25,040 Speaker 1: perfect practice? It is known as something in the sports 5 00:00:25,079 --> 00:00:29,880 Speaker 1: psychology world as deliberate practice. So that's what I'm gonna 6 00:00:29,880 --> 00:00:33,879 Speaker 1: talk about, real quickly deliberate practice. How important it is 7 00:00:34,400 --> 00:00:36,479 Speaker 1: if you want to get good at something, and how 8 00:00:36,600 --> 00:00:41,000 Speaker 1: it is not just practice, it's not just mindless practice. 9 00:00:41,400 --> 00:00:43,720 Speaker 1: And I love this topic. I talk about it all 10 00:00:43,720 --> 00:00:47,840 Speaker 1: the time sports psychology. I can hear my favorite professor, 11 00:00:48,040 --> 00:00:52,320 Speaker 1: Dr Keimla lecturing us on this and just soaking it in. 12 00:00:52,680 --> 00:00:54,920 Speaker 1: And I remember when he said practice doesn't make perfect 13 00:00:54,920 --> 00:00:56,600 Speaker 1: and there was the pause, you go, what are you 14 00:00:56,680 --> 00:01:01,520 Speaker 1: talking about? Ten hours? No, it's not us about mindless repetition. 15 00:01:01,960 --> 00:01:06,160 Speaker 1: What is deliberate practice? Okay, deliberate practice. And it's gonna 16 00:01:06,160 --> 00:01:10,160 Speaker 1: sound common sensical, but that's so many of the solutions, right. 17 00:01:10,360 --> 00:01:15,640 Speaker 1: Deliberate practice. It's a special type of practice that is purposeful. Okay, 18 00:01:15,680 --> 00:01:19,480 Speaker 1: it's systematic, it has a goal in mind. Regular practice, 19 00:01:19,520 --> 00:01:21,800 Speaker 1: you know, you go out and you do mindless reps 20 00:01:21,800 --> 00:01:24,840 Speaker 1: of something, Well, that's not the same thing and it 21 00:01:24,880 --> 00:01:30,399 Speaker 1: doesn't have the same effect. Deliberate practice requires focused attention 22 00:01:31,080 --> 00:01:37,320 Speaker 1: and it has specific goals, specific goals aimed at improving performance. 23 00:01:38,560 --> 00:01:41,679 Speaker 1: And when I used to coach people and I would 24 00:01:41,680 --> 00:01:45,039 Speaker 1: write their workouts, it goes to deliberate practice. So what 25 00:01:45,240 --> 00:01:48,200 Speaker 1: is the goal of this workout? What am I working on? 26 00:01:48,640 --> 00:01:51,160 Speaker 1: And what is the takeaway? What is the theme for 27 00:01:51,200 --> 00:01:54,960 Speaker 1: this workout? And this isn't just for sports. This is 28 00:01:54,960 --> 00:01:59,520 Speaker 1: for musical instruments. This is for skill acquisition of any kind. 29 00:02:00,560 --> 00:02:04,320 Speaker 1: And it's not the time, although of course you want 30 00:02:04,320 --> 00:02:07,120 Speaker 1: to put hours in and that is part of it, 31 00:02:07,160 --> 00:02:09,880 Speaker 1: but it's not mindless hours. It's not just going and 32 00:02:09,919 --> 00:02:12,160 Speaker 1: shooting pucks. You know. I talked about there as a 33 00:02:12,240 --> 00:02:15,280 Speaker 1: dad who told me as kids shot an insane number 34 00:02:15,280 --> 00:02:17,400 Speaker 1: of like two thousand pucks a day, but not every day, 35 00:02:18,280 --> 00:02:21,640 Speaker 1: and there is diminishing returns and it's not just numbers. 36 00:02:22,120 --> 00:02:24,520 Speaker 1: And we fall into that trap, especially with kids in 37 00:02:24,560 --> 00:02:28,920 Speaker 1: sports today. Okay, because you play you the way you practice. 38 00:02:29,400 --> 00:02:31,880 Speaker 1: I love that saying to all the sayings we see 39 00:02:31,919 --> 00:02:35,640 Speaker 1: on the walls of you know, different sports teams in 40 00:02:35,680 --> 00:02:39,200 Speaker 1: their gyms. You play the way you practice, all right, 41 00:02:39,320 --> 00:02:42,600 Speaker 1: And then the other one. So tied into this, work 42 00:02:42,639 --> 00:02:45,600 Speaker 1: on your weakness until it becomes your strength. Now I 43 00:02:45,680 --> 00:02:48,200 Speaker 1: qualify that I don't think you need to make your 44 00:02:48,200 --> 00:02:50,720 Speaker 1: weakness your strength. You just need to make it not 45 00:02:50,880 --> 00:02:55,760 Speaker 1: a weakness anymore. Okay, But deliberate practice. Many people think 46 00:02:55,760 --> 00:02:58,639 Speaker 1: they're doing it, and they're not even close because it's 47 00:02:58,680 --> 00:03:01,359 Speaker 1: not the time. It's the focus, and it's what your 48 00:03:01,480 --> 00:03:06,040 Speaker 1: specific goals are for that practice, all right, because if 49 00:03:06,080 --> 00:03:09,920 Speaker 1: you do it enough times, it becomes mechanical. Right. I 50 00:03:09,960 --> 00:03:11,840 Speaker 1: say that to my kids. Will be watching a sporting event, 51 00:03:11,840 --> 00:03:14,919 Speaker 1: football game, guy will make an unbelievable catch two toes 52 00:03:15,040 --> 00:03:19,440 Speaker 1: on the sideline, you know, one hand fall and they 53 00:03:19,520 --> 00:03:22,520 Speaker 1: and it's it's a touchdown. And they'll go, oh, my god, 54 00:03:22,520 --> 00:03:24,040 Speaker 1: went an amazing play. And I'll say, you know what, 55 00:03:24,400 --> 00:03:27,920 Speaker 1: he's done that thousands of times in practice. Maybe not 56 00:03:28,000 --> 00:03:32,760 Speaker 1: exactly like that, but pretty darn close. Okay. Basketball players 57 00:03:32,760 --> 00:03:36,440 Speaker 1: have made those shots thousands of times, golfers thousands of times, 58 00:03:36,440 --> 00:03:40,880 Speaker 1: but not just mindless repetitions. And same thing again with 59 00:03:41,200 --> 00:03:45,320 Speaker 1: musicians and artists of many different kinds, anything with skill acquisition. 60 00:03:45,360 --> 00:03:48,080 Speaker 1: As I said, so deliberate practice. Three things are gonna 61 00:03:48,080 --> 00:03:52,400 Speaker 1: focus on. First, and foremost, again small achievable specific goals 62 00:03:52,440 --> 00:03:56,760 Speaker 1: within your practice, and those are process goals. So there 63 00:03:56,800 --> 00:04:01,840 Speaker 1: are process, performance and outcome goal goals for us. Process 64 00:04:01,920 --> 00:04:05,840 Speaker 1: goals when you're doing practice, they support your performance goals 65 00:04:06,000 --> 00:04:08,920 Speaker 1: by giving you something to focus on. Okay, they are 66 00:04:09,000 --> 00:04:11,320 Speaker 1: what you're working on that day. What are the tasks, 67 00:04:11,360 --> 00:04:13,840 Speaker 1: what are the skills? And they're the small skills are 68 00:04:13,840 --> 00:04:17,800 Speaker 1: the ones that lead to the big results, to those performances, 69 00:04:18,040 --> 00:04:21,720 Speaker 1: Tiger Woods, all those things. It's the minutia in practice 70 00:04:22,120 --> 00:04:24,680 Speaker 1: that get them that good. All right. These are the 71 00:04:24,760 --> 00:04:26,640 Speaker 1: small things, and I always say they're not really small, 72 00:04:26,680 --> 00:04:30,120 Speaker 1: but they are within that performance that you should focus 73 00:04:30,160 --> 00:04:34,000 Speaker 1: on to achieve. Again, those performance goals, and they go 74 00:04:34,080 --> 00:04:37,320 Speaker 1: to your weaknesses. You've got to know your weaknesses. What 75 00:04:37,440 --> 00:04:40,080 Speaker 1: you need to do to improve your swimming technique, you're 76 00:04:40,160 --> 00:04:45,200 Speaker 1: running technique, your you know, violin technique, and you work 77 00:04:45,240 --> 00:04:52,800 Speaker 1: on that in practice with specific achievable process goals, all right. 78 00:04:53,400 --> 00:04:58,320 Speaker 1: And then number two consistency. It's not quantity, although yes, 79 00:04:58,360 --> 00:05:01,600 Speaker 1: of course more hours, but it's not just about the hours. 80 00:05:01,640 --> 00:05:04,840 Speaker 1: If it's mindless practice list and I've seen so many 81 00:05:04,960 --> 00:05:09,360 Speaker 1: kids out skating, running, doing all these different sports adults 82 00:05:09,360 --> 00:05:11,880 Speaker 1: as well, their minds not in they're not doing that, 83 00:05:12,200 --> 00:05:15,640 Speaker 1: they're not involved mentally in what they're doing within practice. 84 00:05:16,080 --> 00:05:19,400 Speaker 1: So it's about consistency and it's about yes, here we go, 85 00:05:19,640 --> 00:05:23,440 Speaker 1: I'm throwing in excessive moderation, not doing a lot a 86 00:05:23,440 --> 00:05:26,679 Speaker 1: little bit, not shooting two thousand pucks once every week. 87 00:05:27,080 --> 00:05:29,840 Speaker 1: It's about shooting a hundred pucks most days of the week. 88 00:05:30,480 --> 00:05:32,200 Speaker 1: And then when you're shooting those hundred pucks, what are 89 00:05:32,200 --> 00:05:35,800 Speaker 1: you working on? Are you working on accuracy? Are you 90 00:05:35,920 --> 00:05:39,279 Speaker 1: working on slapshots? What? What is the goal for that workout? 91 00:05:39,480 --> 00:05:41,240 Speaker 1: And then you also know by the way, there's a 92 00:05:41,279 --> 00:05:44,520 Speaker 1: sense of you know you're finished. And that was one 93 00:05:44,520 --> 00:05:47,200 Speaker 1: reason when I was a coach that people would pay 94 00:05:47,240 --> 00:05:50,320 Speaker 1: me because there is a sense of, well, give me 95 00:05:50,400 --> 00:05:53,039 Speaker 1: purpose and then let me know when I'm done. When 96 00:05:53,080 --> 00:05:56,679 Speaker 1: you don't have specific goals, you could shoot ten thousand pucks, 97 00:05:56,839 --> 00:05:58,960 Speaker 1: you go, well, ten thousands better than two thousand will 98 00:05:59,040 --> 00:06:02,440 Speaker 1: not really not always. It's about what you're working on 99 00:06:02,520 --> 00:06:08,839 Speaker 1: the specific consistency. It's not quantity. It's about the intensity. 100 00:06:08,880 --> 00:06:13,200 Speaker 1: And they've done the studies on those performers. Okay, there, 101 00:06:13,240 --> 00:06:16,560 Speaker 1: their practices are intense and it goes to the third 102 00:06:16,720 --> 00:06:19,840 Speaker 1: and final little point about deliberate practice. And there are 103 00:06:19,880 --> 00:06:23,359 Speaker 1: more but three for you today, and that's focus. And 104 00:06:23,440 --> 00:06:25,440 Speaker 1: I say again this to my kids all the time. 105 00:06:26,200 --> 00:06:29,720 Speaker 1: Whatever you're doing, do that thing. If you're playing video games, 106 00:06:29,720 --> 00:06:34,640 Speaker 1: play video games, if you're studying, study, when you're practicing, 107 00:06:34,640 --> 00:06:38,200 Speaker 1: you are practicing the multitasking world. And that's something to 108 00:06:38,240 --> 00:06:40,760 Speaker 1: be proud of. Not when it comes to deliberate practice. 109 00:06:42,080 --> 00:06:45,720 Speaker 1: That is thirty minutes, forty minutes, twenty minutes, one hour 110 00:06:45,800 --> 00:06:48,440 Speaker 1: where you are focusing on just that thing, and that is, 111 00:06:48,520 --> 00:06:50,520 Speaker 1: I would argue, something we need to do more in 112 00:06:50,560 --> 00:06:55,320 Speaker 1: all aspects of our lives. Separate things. Work is work, 113 00:06:55,720 --> 00:06:59,560 Speaker 1: work hard, play hard, and focus and get good at 114 00:06:59,560 --> 00:07:02,400 Speaker 1: those little things. So deliberate practice. There you have it. 115 00:07:03,040 --> 00:07:08,880 Speaker 1: Practice doesn't make perfect, perfect, practice makes perfect. I loved 116 00:07:08,920 --> 00:07:11,400 Speaker 1: this concept even when I didn't know about it and 117 00:07:11,440 --> 00:07:13,760 Speaker 1: I was playing the drums and I would sit down 118 00:07:14,160 --> 00:07:17,000 Speaker 1: and just do the rudiments over and over and over 119 00:07:17,040 --> 00:07:21,840 Speaker 1: again and again. Suddenly it becomes mechanical. And when you 120 00:07:21,880 --> 00:07:25,080 Speaker 1: acquire that skill, you have it. It's like riding a bike. 121 00:07:25,520 --> 00:07:29,320 Speaker 1: But that comes through what I am focused on in 122 00:07:29,400 --> 00:07:32,239 Speaker 1: that practice. And the skill I am trying to acquire. 123 00:07:32,560 --> 00:07:36,720 Speaker 1: So you need specificity, you need consistency, and you need focus. 124 00:07:37,120 --> 00:07:41,440 Speaker 1: All right. I am Tom Holland. 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Fitness Disrupted 134 00:08:07,200 --> 00:08:09,640 Speaker 1: dot com is the website you can email me through 135 00:08:09,680 --> 00:08:12,560 Speaker 1: there as well. Thank you so much for listening. I 136 00:08:12,760 --> 00:08:15,040 Speaker 1: love this job. I have the greatest job in the 137 00:08:15,040 --> 00:08:18,480 Speaker 1: world helping people look better, feel better, live longer. I'm 138 00:08:18,520 --> 00:08:20,920 Speaker 1: just trying to help you do all those things and 139 00:08:20,960 --> 00:08:23,440 Speaker 1: I'll be doing this for the rest of my life. 140 00:08:23,600 --> 00:08:26,960 Speaker 1: Thank you for listening. I am Tom Holland, exercise physiologists, 141 00:08:26,960 --> 00:08:31,320 Speaker 1: certified sports and nutritionists and lover of everything health and wellness. 142 00:08:32,040 --> 00:08:39,920 Speaker 1: Have an awesome day and believe in yourself. Fitness Disrupted 143 00:08:40,000 --> 00:08:43,320 Speaker 1: is a production of I heart Radio. For more podcasts 144 00:08:43,360 --> 00:08:46,040 Speaker 1: from my heart Radio, visit the i heart Radio app, 145 00:08:46,280 --> 00:08:49,720 Speaker 1: Apple Podcasts, or wherever you listen to your favorite shows.